To know how much muscle is too much, let’s examine things from five different perspectives: 1) The Average Jane/ The Average Joe, Low-intensity, steady-state cardio is, in my opinion, a much better option. In order to build or maintain muscle, you need to eat enough food. However, I did this by doing cardio twice. There are some high-impact cardio exercises that can be pretty hard on the … My cutting is going well so far. In general 1 hour of cardio per session is more than adequate and anything less than 30 minutes is a waste of time in my opinion. The other issue is that chronically doing too much cardio can lead to actually losing muscle. Plus, how your weight training program is designed. For the past 7 months I've gained 20lbs of bad weight. Now I'm back with a vengeance and I'm hitting the gym hard!!! If this is your first visit, be sure to check out the FAQ by clicking the link above. … Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. That's why Ric Drasin breaks down the right amount of cardio needed for a bodybuilding … It describes where I am personally with cardio as of early September 2016, why I don’t do much year round, and how to use it to work FOR you and not against you. Is an hour of cardio too much when trying to gain muscle? The exact amount will vary by your goal, fitness level, and ability to recover. With that said, don't expect bikini pics of me plastered all over the Internet any time soon :), Is what you're currently doing moving you toward. Free weights do more for my body than pulleys. Performing cardio 2-3 days a week seems to be the sweet spot for complementing your training gains without putting your muscle at risk. In my opinion 90% do too little cardio, and if you're over 20% fat like many, there is very little chance you'll burn any amount of muscle, since there is plenty of fat available for use. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. This is my telltale sign that it’s time for a break on the cardiovascular activities. When most people think of cardio, they typically think of running. Too much sprinting, however, can quickly burn you out, just as too much maximal lifting can. There's no exact answer for how much cardio is too much. YOUR JOINTS HURT. All rights reserved. I went too hard too fast and ended up losing a lot of muscle and not as much fat as I should have. By tickletina in forum Losing Fat Replies: 7 Last Post: 03-17-2006, 03:58 PM. Did you know that the first 20-30 minutes of cardio are useless? So, you may be thinking, how can this benefit your muscle-building objectives? Here are general recommendations for cardio: At least 150 minutes of moderate-intensity cardiorespiratory exercise, 75 minutes of vigorous-intensity, or a combination of moderate- and vigorous-intensity exercise per week. The dosage is hugely important. For example, if you’re trying to gain muscle, doing a ton of aerobic exercise cuts into your ability to add mass, because your body will be too busy recovering from the cardio to dedicate resources for building muscle. The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. I'm about 11% bodyfat going down to 10% over the next two weeks. © 2020 Bodybuilding.com. When you do heavy weight training, cardio can be integrated on your off days. How much cardio... what intensity cardio should I be doing a week to burn off FAT only... not muscle? Most bodybuilders usually find that 30-40 minutes of cardio, four to five days a week, is about the limit for burning calories and increasing definition, while maintaining size. You do not want to do too much cardio and impair your recovery from weight training. Too much cardio can interfere with muscle growth—but so can too little. I've just returned to BodyBuilding.com after being through some tough times. the main answer to your question "how much cardio is too much" is largely dependent on several factors. The concern is that you will do so much cardio that it will cause muscle loss, and for that purpose I've heard it suggested that you keep your cardio to no more that 1 hour per session. First and foremost, pay attention to your body. Before and After my weight training. I decided to add an extra 5 minutes onto my cardio per day. Im trying to trim up but I was getting no where. Always Tired. Jim ----According to whom? Exactly how much cardio is too much also depends on your training goal. Don't think of HIIT as calorie-burning cardio, but rather muscle-building cardio. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. But if you're not a distance runner, anything over 60-70 minutes per day is likely counterproductive—especially if you aren't consuming enough protein or calories to support the daily caloric expenditure. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Add cardio into your strength routine by doing sprints after your warmup before you hit the weights. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Because what constitutes “too much cardio” will vary from person to person based on everything from individual work capacity and recovery capabilities to sleep, stress and age. You may have to register before you can post: click the register link above to proceed. Lift as MUCH as you can, for as MANY reps as you can. In general, overtraining with cardio, as with any form of exercise, can cause excessive stress on the body, muscles and tissues. I have a 16 week plan and am currently in the middle of week 6. According to them 3 times a week for 20 to 30 minutes is too much. You can develop a little bit of muscle tone from this feedback, but it won’t cause you to bulk up. • Doing cardio for more than 60 minutes will eventually slow down your metabolism and affect your health • Too much cardio leads to muscles loss, which slows your metabolism • If you don’t vary your cardio workouts, your body gets used with it and burns less energy The exact answer to how much cardio is too much will vary from person to person, but there is a limit for everybody. Try 5-second sprints with about 30-60 second recovery in between each for 5 rounds. As bodybuilders, weight training is your primary concern. Your number will be above or below this, but it’s a good starting point. These are the takeaway lessons: Lifters should augment resistance training with HIIT. Then read below for a few more tips about types of cardio and some amounts that would be beneficial or concerning and why. T… The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Cardio Workout Guidelines. At the end of the day, you have to look in the mirror and be okay with what YOU see. They're betting that it will cause my body to burn muscle as well as fat. Taking part in a bodybuilding competition requires you to have very low levels of body fat, typically around 3 to 6 percent. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. During a cardio session, let’s say running, your legs move for an extended period of time. In fact, cardio is used as a form of exercise to lose weight. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Up to that point, as long as you're eating appropriately, there should be … Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Understanding What Cardio Does for Bodybuilders. This causes a slight contraction of your muscles, but nothing to write home about. I lost approx. - Bill Pearl. You can do cardio while bulking to maintain fitness and improve performance and recovery, but too much can impact your ability to build muscle effectively. © 2020 Bodybuilding.com. Cardio exercise increases your heart rate and helps improve your exercise efficiency by strengthening your heart so it pumps blood more efficiently. We can generally perform cardio in two ways: 1.Low-intensity steady state (LISS) – this is where you elevate your heart rate moderately (120-140 beats per minute) and keep it there for an extended period (20-60+ minutes). HIIT and steady state cardio: Which is the best cardio for bodybuilding? It is acceptable to do 3-5 days of moderate cardio per week but be sure to listen to your body's reaction to exercise. Maybe 8% a month after if I dont like how I look. It can be tempting to double up on cardio to help a client see results faster, but too much cardio can lead to less than favorable outcomes. I've been working out for 2 weeks now and I've already lost 8lbs. you should feel energized and sharp from cardio training. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself, How Much Cardio is "TOO MUCH"? How much cardio is too much? Cardio is necessary for any workout - but too much can burn away vital muscle mass for bodybuilders. That tends to start around 300 minutes of moderate-intensity cardio per week. I have lost about 12 pounds just by dieting and just implemented cardio this week and I can see the changes happening already. This time I am doing it differently and am taking it slow. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Im doing 20min of stairmaster and 10 of another form af cardio after my weight trainin.g…Is that so much cardio? Or, how much is too much and could be doing more harm than good. The general rule is not to do any more cardio than you need. The most popular bodybuilding message boards! Need help losing fat -- too much cardio for fat loss? Whether trying to gain muscle or lose fat cardio should be done. There … Here’s the thing. I disagree Because I consume a protein shake while training. That's 360 cals per week extra burned. Different people have different ideas of how much muscle they want to pack onto their respective frames and that’s perfectly okay. Qualifying for long drive contest with 328 yard drive, Modesty is the most attractive thing on a woman. I stalled in weight loss at 184lbs for about 3 weeks but got leaner. Sprint-based cardio can equate to lower body fat levels. I'll bet those people who said you'll lose muscle doing 20-30 minutes of cardio 2-3x a week, do very intense cardio while cutting their caloric intake significantly below maintenance, and there may be other contributing factors you're not aware of. Cardio Doesn’t Burn That Many Calories. "Ideally your fitness program should be a balance of both cardio and resistance training. Cardiovascular exercise also plays an important role in … (help please). In fact, you’ll burn about the same number of calories … Lift big, eat big, die big - and leave a big ass coffin. To get to this standard, your weight training and the food you eat are of paramount importance. Doing The Wrong Type Of Cardio. I use a basic 5 day workout week which is as follows: One more thing , the amount of work at the gym you have listed would not equal anything near a 4lb weight loss , 1 to 1.5 at best , so it is more likely most is caused by a combination of eating at a large deficit and/or lots of exercise outside of the gym. Here’s how. All rights reserved. and the proper way to do it. Figure fitness athletes usually do three days a week but more high intensity interval training. 40lbs and now im not going any where. Any small amount lost will be easily regained , and if protein is kept high basically all will be maintained. Now I'm doing it 15 minutes and burning about an extra 60 calories per day. Generally a cardio session should last between 30-90 minutes, depending on one's stamina and fitness level. By Vermonster in forum Female Bodybuilding. This can help you with fitness goals like improving endurance or health goals like lowering blood pressure. I do cardio after my workouts for 10 minutes and workout 6 days a week. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. Vary from person to person, but it ’ s say running, your legs move for an period. Fat Replies: 7 last Post: click the register link above to proceed muscle-building.. In a bodybuilding competition requires you to bulk up how your weight program... 30 minutes is too much cardio it 15 minutes and burning about an extra 5 onto! Have lost about 12 pounds just by dieting and just implemented cardio this week and I 'm hitting gym! Order to build or maintain muscle, you have to look in the mirror be... Exercise efficiency by strengthening your heart rate and helps improve your exercise by... 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